The Selenium Content of Various Nuts: A Review of Their Health Benefits

Nuts are widely known for their nutritional value and health benefits, particularly in terms of their positive impact on cardiovascular health. Selenium is a mineral that is found in many nuts, and it plays an important role in protecting the body against oxidative stress and inflammation. In this article, we will explore the selenium content of various nuts and their potential impact on several health issues, including aging, hyperlipidemia, inflammation, oxidative stress, diabetes, depression, anxiety, and cardiovascular disease.

Selenium content of nuts

• Walnut: Walnuts are an excellent source of selenium, with 100 grams of walnuts providing 4.9 µg of selenium (1).
• Pistachio nut: Pistachio nuts also contain a significant amount of selenium, with 100 grams of pistachios providing 3.7 µg of selenium (1).
• Pecan: Pecans are a good source of selenium, with 100 grams of pecans providing 3.8 µg of selenium (1).
• Almond: Almonds contain a moderate amount of selenium, with 100 grams of almonds providing 2.5 µg of selenium (1).
• Hazelnut: Hazelnuts are a good source of selenium, with 100 grams of hazelnuts providing 2.4 µg of selenium (1).
• Macadamia: Macadamia nuts are a good source of selenium, with 100 grams of macadamia nuts providing 3.6 µg of selenium (1).
• Cashew: Cashews are a good source of selenium, with 100 grams of cashews providing 3.8 µg of selenium (1).
• Brazil nuts: Brazil nuts are an excellent source of selenium, with 100 grams of Brazil nuts providing a whopping 1917 µg of selenium (1).

Aging

Selenium is a powerful antioxidant that can help protect against the damage caused by free radicals, which are one of the main contributors to the aging process. Several studies have suggested that higher selenium intake is associated with a reduced risk of age-related diseases, such as Alzheimer’s and Parkinson’s disease (2,3). Eating a variety of nuts that are high in selenium may help to slow down the aging process and prevent age-related diseases.

Hyperlipidemia

Hyperlipidemia is a condition characterized by high levels of lipids (fats) in the blood, which can increase the risk of cardiovascular disease. Selenium has been shown to have a beneficial effect on lipid metabolism and may help to lower cholesterol levels in the blood (4). Several studies have suggested that eating nuts that are high in selenium, such as Brazil nuts and pistachios, may help to improve lipid profiles and reduce the risk of cardiovascular disease in people with hyperlipidemia (5,6).

Inflammation

Inflammation is a natural response of the body to injury or infection, but chronic inflammation can contribute to the development of many chronic diseases, including cancer, heart disease, and diabetes. Selenium has been shown to have anti-inflammatory properties and may help to reduce inflammation in the body (7). Eating nuts that are high in selenium, such as walnuts and pecans, may help to reduce inflammation and lower the risk of chronic diseases.

Oxidative stress

Oxidative stress occurs when there is an imbalance between the production of free radicals and the body’s ability to neutralize them with antioxidants. Selenium is a powerful antioxidant that can help to protect against oxidative stress and may reduce the risk of chronic diseases (8). Eating nuts that are high in selenium, such as almonds and hazelnuts, may help to protect against oxidative stress and reduce the risk of chronic diseases.